Connect With Yourself First Academy

✨🩰 Stronger back = stronger dancing ✨

This tutorial focuses on building back strength and control to support your extensions, posture, and overall technique.

🔹 Exercise 1: Prone Back Extensions
• Press the tops of the feet into the floor
• Lift the chest while keeping the head in line
• Reach fingers towards your feet to initiate the lift
• Hold at the top as arms move through second → fifth position
• Lower with control, arms returning by your sides
• Keep abdominals engaged (ribs to hips) the whole time

🔹 Exercise 2: Cobra Push-Ups
• Hands just under shoulders
• Lift through the mid-back, not by pushing with the hands
• Engage the core, avoid dumping into the lower back
• You should be able to briefly lift your hands off the floor
• Keep the head aligned

🔁 Repeat both exercises for 10–20 reps

✨ These will help you:
• Improve posture & upper back strength
• Support arabesques & back flexibility
• Build control and stability in your movement

💾 Save this for your next conditioning session
👯 Tag a dancer working on their back strength